SmallBoosts is a science-backed well-being platform that turns daily micro-habits into measurable growth. Each boost is a 1–10 minute evidence-based activity drawn from peer-reviewed research across 8 dimensions of human well-being.

How long does a boost take?

Boosts range from 1 to 10 minutes. Flash boosts take under 2 minutes, making them easy to fit into any schedule. The daily goal is 3 boosts — typically under 15 minutes total.

Yes, SmallBoosts is free to use. You can access all boosts, quests, and progress tracking without a subscription.

What are the 8 well-being pillars?

SmallBoosts covers Mental (INT), Physical (VIT), Emotional (SPI), Social (CHA), Sensory (PER), Environmental (DEF), Financial (FOR), and Creative (FLO) well-being — eight dimensions shown by research to collectively define human flourishing.

Are the boosts scientifically backed?

Every boost cites a peer-reviewed study. You can read the scientific basis, view the source publication, and explore the measured health impacts for each activity directly in the app.

PER

Sensory·2 min·+15 XP

Inhale lavender, write memory

This practice enhances mood by combining scent with positive reflection.

What You'll Do

Spend two minutes inhaling lavender while jotting down a positive memory.

Scientific Basis

Using a positive-event journaling session with simultaneous scent diffusion (e.g., lavender) can add a moderate mood boost (SMD ≈ −0.56), reinforcing emotional uplift via dual sensory-cognitive channels.

Cho, K. (2023). Effects of aromatherapy on depression: A meta-analysis. Complementary Therapies in Clinical Practice.

The Science of Impact

Aromatherapy can provide a significant mood boost, potentially reducing depressive symptoms by 56%.

Incorporating scent into daily activities may improve overall mental health and quality of life.

This approach offers a low-cost, accessible method to enhance emotional wellbeing.

Pro Tips

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Engage in a 20-minute positive-event journaling session with lavender scent.

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Use essential oils daily to create a calming environment while journaling.

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Practice this journaling technique at least three times a week for optimal results.